The range of exercises and training methods available to reach a specific goal is truly vast.
However, there is a group of exercises that should not be missing from our repertoire, as they have certain characteristics that make them very versatile and, if properly combined, can help us maintain or reach a decent level of fitness.
What characteristics do exercises in this group have?
- They can be done practically anywhere, as they require little or no equipment
- They stimulate multiple muscle groups
- They offer multiple variations that make them scalable in difficulty and therefore accessible to both beginners and intermediate to advanced individuals
- They are suitable for both circuit and set training
Of course, this group isn’t the only one with these features and, as previously stated, the range of exercises is so vast that it’s always possible to find valid alternatives. However, this quartet represents an excellent starting point for anyone wanting to begin training, as well as solid support for intermediate and advanced athletes across various sports (from home fitness to professional sports).
The “Fantastic 4” everyone should be able to perform:
Horizontal rows:
A pulling exercise that primarily targets the latissimus dorsi, biceps brachii, rhomboids, mid trapezius, and teres major. This is the only exercise in the group that requires equipment—you’ll need a horizontal bar or even a standard home table!
Push-ups:
A pushing exercise that mainly works the pectoralis major, triceps brachii, anterior deltoids, and serratus anterior. If you’re not yet strong enough to do floor push-ups, you can do an easier variation using a home table (inclined push-ups).
Squats:
An exercise to stimulate the lower limbs, mainly involving the quadriceps, gluteus maximus, hamstrings, hip abductors and adductors, and gastrocnemius.
Plank:
An exercise to stimulate the core muscles, including the rectus abdominis, internal oblique, external oblique, iliopsoas, and gluteus maximus.
Here are 2 short beginner-level training proposals (1 circuit and 1 set-based):
Circuit:
- Horizontal rows: 5 reps
- Inclined push-ups: 10 reps
- Squats: 15 reps
- Plank: 20-second hold
After completing the full sequence without resting between exercises, rest for 60 seconds. Try to repeat the sequence 3 times.
Set-based training:
- Horizontal rows: 3 sets of 5 reps, rest 45 seconds between sets
- Push-ups: 3 sets of 10 reps, rest 45 seconds between sets
- Squats: 3 sets of 15 reps, rest 45 seconds between sets
- Plank: 3 holds of 20 seconds, rest 20 seconds between holds
Happy training, everyone!
